Farro & White Bean Soup | Cook for Your Life

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Farro & White Bean Soup

Name: Farro & White Bean Soup
Prep time: 15
Cook time: 60

4.2

4.2 out of 5 stars (based on 14 reviews)

15 min prep

60 min total

6 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

Farro and White bean soup is real winter comfort food made from pantry staples. Easy and warming, it’s simple to make and can be on the table in an hour. It is packed with nutrients...

2 cloves garlic, thinly sliced
1 tablespoon fresh rosemary, needles (see Chef Tips)
3 tablespoons extra virgin olive oil, divided.
1 medium onion, diced
1 large carrot, diced
2 celery sticks, diced
2/3 cup farro, rinsed
1 teaspoon tomato concentrate (optional – see Chef Tips)
1 (14 ounce) can diced tomatoes
6 cups water or low-sodium vegetable stock
2 (14 ounce) cans white cannellini beans, drained and rinsed
salt and pepper, to taste

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Nutrition Facts

Calories

309 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

49 g

Sugar

5 g

Fiber

11 g

Protein

14 g

Sodium

1159 mg

Directions

In a large Dutch oven, heat 2 tablespoons of the olive oil over a medium-high flame. Add the rosemary and the garlic. Cook until the garlic just starts to color, about 2 minutes. Add the onion, carrot and celery. Sprinkle with salt and a grind or 2 of black pepper. Stir to mix. Cook stirring over a medium high flame for 2 minutes.
Lower the flame to medium and partially cover. Cook stirring occasionally or until the onion turns transparent and golden looking and the other vegetables start to soften, about 8 minutes.
Turn up the flame to medium high. Add the tomato concentrate if using, and stir to mix. Cook one minute. Add farro and cook stirring for 1-2 minutes so that it starts to absorb the oil and juices. Add the tomatoes and cook until they start to turn an orangey red. Add the stock or water. Bring to a boil. Lower the flame to medium low. Simmer for 30 minutes or until the farro is just tender.
Add the beans. Cook over a low heat for another 15-20 minutes or until the beans mash easily against the sides of the pan. Take 2 cups of the soup and blend. Return to the pan and mix in. This will thicken the soup and give it a creamy texture. Serve drizzled with the remaining olive oil and a grind of black pepper.

Chef Tips

If using dried rosemary, add 1½ teaspoons only. It is stronger than fresh.

Tomato concentrate can substitute for canned tomatoes. Up the amount to 1 tablespoon and add as in step 3. When it has started to caramelize, add 8 cups stock or water.

A piece of Parmesan rind, will add an extra flavor. Dice when it’s soft, and return to the soup.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society